Kettlebells are cannonball-shaped iron spheres with handles that are lifted in a swinging motion. Developed by the ancient Greeks and perfected by Russian strongmen in the 1700s, kettlebells are a proven way to quickly build balance, strength, flexibility, and endurance. Now we’re in the 21st century and kettlebell training routines and classes are quite popular. Kettlebells are in gyms all over the world but only Master's Fitness has Certified Russian Kettlebell trainers and true Group Coaching right here  in Winston-Salem, NC!

Since this workout trend is in such high demand, the American Council on Exercise (ACE) conducted a study to look into the science behind kettlebell routines, analyzing the energy cost and exercise intensity of kettlebell workouts (1). The ACE, along with research experts from the University of Wisconsin’s La Crosse Exercise and Health Program—John Porcari, PhD and Chad Schnettler, M.S.—acquired 10 male and female volunteers aged 29 to 46 years who were experienced in kettlebell training (2).

The Heart Rate data showed that the average HR during the workout was between 86 and 99 percent of the kettlebell HR max for all subjects. “Anytime you’re using that much muscle effort, it’s going to be a vigorous workout,” says Porcari (7).



Kettlebells provide a powerful and effective workout that is a much higher-intensity routine than standard weight-training workouts. Additionally, the kettlebell snatch workout improves aerobic capacity, which is excellent for people looking for an exceptional resistance-training workout that will help them lose weight, especially for those who need to fit in an incredible workout in a tight schedule.





(1) Mark Anders; Carl Foster, PhD; John Porcari, PhD; and Chad Schnettler, M.S.
“Kettlebells: Twice the results in half the time?” ACE Fitness Matters, January/February 2010, 6.


(2) Anders, et al. ACE FitnessMatters, 6.


(3-6) Anders, et al. ACE FitnessMatters, 7.

(7) Anders, et al. ACE FitnessMatters, 16.

© 2020 Master's Fitness, LLC.

Site design courtesy LJH Graphic Design.